WOD

Midline

Tabata Hollow Rocks

Rest 2min

Tabata Sit Ups

Wod

18min AMRAP

Run 400m

18 OH Barbell Lunge 50/35

3 rope climb

Strength

Bench Press 4×2 @87.5% of 1rm

2×10 @70% of 1rm

0:00, 2:30, 5:00, 7:30, 10:00

Strength

Every 3min x 4 rounds

400m Run

ME Wall Balls 9/6

1 minute rest between rounds Score = total Wall Balls

Strength

1rm Clean and Jerk

15-20 mins

Wod

For Time (CAP 8min)

30-20-10

DB Thrusters 22.5/15

Pull Ups

Med Ball Sit Ups 9/6

Power

2 Seated Box Jumps + 1 Broad Jump

5×1 (Seated box jump: Low box jump- ing to high box)

Rest 45 secs between rounds

Wod

3rft (CAP 15min)

150 DU then

3 rounds of

12 HSPU

6 Power Cleans 70/47.5

Strength

Tempo Front Squat 6×2 @80% of 1rm

0:00, 2:30, 5:00, 7:30, 10:00, 12:30

Tempo= 3 down 0 pause 1 up

Wod

Focus Workout Donny 21-15-9-9-15-21

Deadlifts 100/70

Burpees

Strength

1RM Snatch (20min)

Wod

For Time (CAP 7min)

400m

40 KB Swings 24/16

50 Wall Balls 9/6

Wod

10rft (CAP 15min)

200m Run

1 Legless Rope Climb

Mobility To Finish

Strength

Deadlift 5×6 @80% of 3rm

0:00, 2:30, 5:00, 7:30, 10:00

Wod

3rft (CAP 14min)

18 SL DB KB Box Step Ups 24/16

20 TTB

54 DU

Strength

Clean And Jerk 6×1

@90% of 1rm

0:00, 2:30, 5:00, 7:30, 10:00, 12:30

Wod

7 min AMRAP

21 DB Snatch @25/15

3 Bar Muscle Up